Where fitness and outdoors meet. In this space we chat all things hiking, exercise, wellness, adventure, motherhood, and metabolic health from a female perspective! Get ready to learn + be inspired to live your fullest, most adventurous life!
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Ep. 71 Top 10 Fitness/Nutrition Myths
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In this episode, we dive into 10 common fitness and nutrition myths that have no scientific backing, but have become a bit commonplace in our beliefs - often keeping us stuck. I guarantee you've at least heard one of these, so let's debunk some of this misinformation so you can feel confident in your efforts instead of spinning your wheels. For nex…
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Ep. 70 - Surviving + Staying Active in the 1st Trimester
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Surprise FFH friends! We are adding an adventure buddy to the fam next spring! It’s been tough to keep this under wraps after the past 13 weeks of crazy nausea, exhaustion, and a bump that’s growing faster than the first time around. In this episode, I go over some of my tried and true tips for staying active and healthy in the first trimester. Alo…
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Ep. 69 Hormone Balance + Testing with Functional Practitioner Alicia - Part 2
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We're back this week with MMC coach and functional practitioner, Alicia! We dive deeper into the last 2 phases of our cycles, as well as some other great tips to help you understand your hormones. If you feel overwhelmed with all the hormone talk or just want to learn more in general, this episode is for you! Grab Alicia's 28 Day Hormone Reset Guid…
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Ep. 68 Hormone Balance + Understanding our Cycles with Functional Practitioner Alicia - Part 1
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Join me in a chat with Mountain Metabolic Coach & Functional Practitioner, Alicia! We talk all things hormones and the first two phases of our menstrual cycle. If you have heard terms like "hormone imbalance", "cycle syncing", etc and feel confused as to what it all means, this is the episode for you! This is just the first of a two-part series, so…
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We've all been there, stuck between wanting to change and lacking the motivation to do so. If you are in a rut or a funk, this episode is for you. I go over some tangible tips that can help you start building up momentum again and get things going! To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-…
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Ep. 66 How To Optimize Your Cortisol
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We hear a lot about cortisol nowadays, and while some of the information might be true, I want to bring some peace-of-mind and clarity so you feel empowered in optimizing your cortisol instead of feeling scared of this stress hormone. For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, ap…
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Any kind of adventuring with kiddos takes a little extra planning, but the magic that is added involving kids in the outdoors is so worth the effort! In this episode I go over some of my favorite tips to help make camping with a kid more enjoyable and some gear that makes them more comfortable. I hope all of you parents and future parents find this…
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Ep. 64 Intuitive Eating : How to Eat Intuitively While Pursuing Fitness Goals
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We've probably all heard of "intuitive eating", but what actually is it? Is it possible to lose fat or do any body recomposition while eating intuitively? How do you start if you've never really paid attention to your hunger and fullness cues? I'll dive into these questions and more, so let's get started! For next level fat loss strategies, hormone…
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Ep. 63 10 Reasons Why You're Working Out But Not Seeing Changes
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Do you ever feel like you are doing "all the things" and still staying stuck in your physical goals? There are a few different common denominators I have found over my years of working as a fitness professional, and some of them may surprise you! Tune in to go over what they are, and actions you can take so that you are back on your way to seeing t…
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Ep. 62 Training for the Trails with Lauren Miller
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Join Lauren Miller and I in an awesome convo on growing up in the outdoors, her passion for mixing her nursing knowledge with fitness and functional health, and her journey as a personal trainer. We also dive into training styles we love to get us ready for the trails! Find Lauren here: Website: www.trainingfortrails.com Insta: @trainingfortrails T…
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Ep. 61 5 Underrated Habits for Fat Loss
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If you are embarking on a fat loss journey, this episode is for you. We go over some foundational concepts that will help you move the needle forward. Everyone's path looks a little different, and these tools will help you understand the "what", "why", and "how" of making lasting change. To try a free week of my signature Fit for Hiking program to …
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Come along as I recap our recent trip to Italy! We spent time in Venice, the Dolomites, Verona, Florence, and Rome. I go over the general layout of what we did for each area, some tips I'd recommend doing, and some things I wish we would have done differently. Let's jump in! To try a free week of my signature Fit for Hiking program to get you fit f…
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Ep. 59 5 Mindset Tools for Improving Health + Fitness Results
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In this episode I dive into 5 mindset tools and concepts with Mountain Metabolic Coach, Kate. A wellness journey really can only go as far as your mindset allows, and many of these tools help things click into place, relieve the pressure, and bring positivity to whatever positive change you're seeking. We are opening up our rosters, so if you would…
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Ep. 58 Backpacking for Beginners with Deanna Kleinhenz @expeditioncourage
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In this episode, I get to connect and chat with Deanna Kleinhenz, founder of Expedition Courage - a backpacking guide service who's mission is to support those courageous enough to explore the unknown, and give you the tools and guidance you need to feel confident in the wild. She is also a Wilderness First Responder and Leave No Trace Master Educa…
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Ep. 57 How To Do A Successful Cut (Fat Loss Phase)
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Fat loss phases can be extremely overwhelming and, if not done with intention, can leave us spinning our wheels. In this episode, we take a look into what strategies you can use to set yourself up for success in a cut or fat loss phase. For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, …
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Ep. 56 Should You Hire A Fitness Coach?
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Hiring a coach can be a large investment that can completely transform your life. There's power in making informed decisions, and I want to make sure you know all the ins and outs before diving in headfirst. In this chat, I go over if hiring a coach may be the right option for you, things to expect, and most importantly - your role in making sure t…
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Ep. 55 How I'm Prepping for a Summer Backpacking Trek
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Join me in a chat about how I have been prepping for backpacking the Italian Dolomites! We'll go over my current workout split, some hiking fitness strategies I've incorporated, and a few specific tips to booking treks in Italy that may be a little different than you'd expect! To try a free week of my signature Fit for Hiking program to get you fit…
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Ep. 54 Gym VS At-Home Workouts...Which Is More Effective?
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Let's talk about some of the pros and cons of both gym and home workouts so you can decide which is the best fit for you! -Dumbbells mentioned in episode -Step mentioned in episode To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE. | Free Week of Workouts | Ponytail on a Tr…
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Ep. 53 Is Your Mindset Actually What Is Holding You Back?
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Join me in this solo episode as I dive into some different mindset patterns. We'll go over how to better program your brain to support your efforts in creating healthier habits and positive change. Spinning your wheels over and over get's exhausting, so let's chat about self-sabotage and replace it with a strong mindset! To try a free week of my si…
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Ep. 52 Solo Backpacking, Work-Outdoorsy Life Balance & Getting Strong For Adventures w/ Emily Zarnow @hikeology
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Emily Zarnow, creator of @hikeology, and I sit down in this episode to chat about everything from getting back to our outdoorsy hobbies as adults, her recent solo backpacking trek along the Trans-Catalina Trail, balancing the full-time work and outdoorsy girl life, and her experience in my Mountain Metabolic 1:1 Coaching program. Connect with Emily…
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Ep. 51 Five Ways to Stay Healthy When Life is Insane
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We've all said it - "I'll get back on track when life slows down", or "I'm way too busy to focus on my health right now". I'm sure for many of us that sounds very familiar, but does it really serve us in a positive way or does it just keep us stuck? In this episode, I dive into 5 tangible tips that keep your goals a priority even in the midst of cr…
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Ep. 50 Hiking + Health Connection & Outdoor Community w/ Moe Mountains
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In this episode, I chat with Lauren Hostetler, owner of Moe Mountains - a company dedicated to creating an educational, safe, and fun environment while taking women on guided backpacking trips! Lauren is also a registered nurse, and loves to link her passion for health and wellness to making sure women feel confident getting outdoors! Find @lauren_…
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Ep. 49 Van Life: Pros, Cons + My Honest Experience
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Van life can be pretty glamorized on the internet, and while it absolutely has it's positives, there is also a lot you may know realize about living full-time out of a van. Tune into this episode for an honest look into the pros and cons we experienced while living the nomadic lifestyle! It's an experience I wouldn't change for the world. To try a …
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Ep. 48 Improve Your Health w/ These Simple Daily Nutrition Habits
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Let's jump into some tangible, actionable, and simple daily nutrition tips you can implement to really help you feel prepared for your goals! To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE. | Free Week of Workouts | Ponytail on a Trail Mountain / Adventure Fitness guides…
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Ep. 47 How The Outdoors Affect Women's Health w/ Zeinab
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In this episode, I sit down with Zeinab - a women's health expert, functional nutrition practitioner, and founder in the food as medicine space. After caretaking for her mother for ten years, she was inspired to get certified as a functional diagnostic nutrition practitioner to help women understand their bodies and become a better advocate and pil…
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Ep. 46 Relationship w/ Food, Hormone Struggles, and Women's Health w/ Ashley Robutz
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Join Ashley and I in a relatable and upbeat chat about all things women's health, mindset around food and nutrition, and what holistic health really looks and feels like. Ashley's Podcast - Holistic Health Is Hot Connect with Ashley on IG - @ashleyrobutz To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym A…
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Ep. 45 Moving Abroad, Starting Over In A New Culture & Living A Life Of Purpose
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In this very special episode, I am joined by my parents, Rich and Cherry Smith. If you're new to this corner of the internet, my parents moved to Guatemala seven years ago to fulfill their life's purpose. We dive into topics like experiencing and accepting culture in a new country, hurdles and logistics of life in a developing country, reflecting o…
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Ep. 44 Is My Metabolism Sluggish? Metabolism 101
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Let's jump into what the metabolism is and how it functions! We'll go over different signs of a sluggish metabolism, signs of a thriving metabolism, ways to support it, and how to work WITH your metabolism to reach your health and fitness goals. To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-hom…
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Ep. 43 Stress + Exercise...How Much Is Too Much? (re-run episode)
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In this week's episode I go over why stress regulation is important, what kind of exercise to do depending on your personal stress load + personality, and break down why sometimes less can actually be more! To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE. | Free Week of W…
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Let's shake off the cabin fever with some incredible Colorado spring hiking options! I'll go over a few different areas, what you can expect from each trail, some tips and tricks for them and even a few National Park recommendations if you feel like venturing out further these next few months. As I'm sure you know, Colorado in summer truly is a won…
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Let's have a convo on some unpopular truths about fat loss! How much do genetics matter? What roles do exercise and nutrition play? Where do we actually burn the most calories? How much exercise is too much? When does our metabolism slow down? And so many more. This episode is meant to shed some light on common areas we tend to blame a lack of prog…
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Ep. 40 This ONE Thing May Be Keeping You Stuck In Your Fitness Journey
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In this episode, we go over the things that people typically spin their wheels on and see little to no progress towards their goals with. We are sold so many "quick-fix solutions" or "healthy add-ins" that we lose sight of the basics and what will actually move the needle forward. So let's dive into the things that WILL keep you progressing toward …
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Ep. 39 Fitness Q + A: Sleep For Weight Loss, Cycle Syncing, Nutrition While Traveling, Etc
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Let's dive into some of the questions I've heard most frequently asked. We'll go over all things from effects of sleep on weight loss, muscle soreness in relation to workout effectiveness, cycle syncing - what is it and is it worth prioritizing, how to stay consistent in nutrition habits while traveling, and more! To try a free week of my signature…
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Ep. 38 Top 10 Hiking Mistakes I've Made
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Although hiking may simply seem like a walk in the woods, there are variables that come into play and trust me when I say, I've learned the hard way. In this episode, I'll go over ten of my biggest hiking lessons so you don't have to get caught in the same uncomfortable situations. To try a free week of my signature Fit for Hiking program to get yo…
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Ep. 37 Recreating A Life Of Adventure w/ Chels
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Join Chels and I for a convo on how to get into traveling and adventuring! After going through some major life changes, Chelsea decided to start saying yes to her bucket list destinations, hikes, and experiences and hasn't looked back since. To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home op…
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Ep. 36 10 Biggest Fitness + Nutrition Mistakes I've Made
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Let's take a dive into 10 mistakes I made before I learned how to sustainably lose excess weight and keep it off. We go over things like fad diets, black and white thought patterns, and different limiting beliefs that kept me stuck for years + what you can do to navigate them yourself with an empowered approach. To try a free week of my signature F…
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Ep. 35 How Dieting Damages Hormones + Mindset and Food Freedom w/ Amber Romaniuk
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In this episode I sit down with emotional eating, mindset, gut, and hormone expert Amber Romaniuk. We dive into an informational and relatable talk on common struggles and imbalances so many women face. Join us as we go over steps to heal your relationship with food, why diet culture has not only failed us but left us completely drained in terms of…
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Ep. 34 Quick Tips To Prepare For Hikes
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These simple and effective tips will help you be ready to hit the trails at any given moment. As someone who has been active my whole life + in the fitness industry for over a decade, these things are what ACTUALLY changed the game in terms of feeling strong and ready for the mountains. As a busy mom and business owner, my workout routines vary sea…
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Ep. 33 Outdoor Adventure + Motherhood w/ Elizabeth Adventures
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This is a really fun and informative chat with Elizabeth Adventures - an outdoor enthusiast who is an absolute pro at figuring motherhood in the mountains out. Adventuring with kiddos adds a whole new layer of planning and prep, but it truly is so worth it and women like Elizabeth blaze the trails with knowledge and resources for others looking to …
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Ep. 32 The 52 Hike Challenge: What It Is + Honest Thoughts From My Experience
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Let's go over what the 52 HIKE CHALLENGE is and a few takeaways I had from my experience committing a year to 52 hikes! We'll dive into pros and cons, what it entails, and my honest thoughts on the challenge itself! To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE. | Free …
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Ep. 31 Adventure Fitness - Balancing Training, Hobbies, & Self Care w/ Wanderful Em
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This is a fun chat with the amazing @wanderful_em - a fellow Colorado girl who loves all things outdoors. We dive into topics like health, self-care, hobbies, and balancing it all! To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE. | Free Week of Workouts | Ponytail on a Tr…
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Ep. 30 My Unconventional Fitness + Weight Loss Journey
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In this week's episode, I dive into my own personal fitness and weight loss journey. It's been pretty unconventional and has taken longer than any quick fix that failed me before, but I am in a healthy place now both physically and mentally. Come along with me for the journey and we'll even go over some key takeaways that I learned from my experien…
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Ep. 29 Why You Should STOP Using Exercise To Lose Weight
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In this episode, we cover why NOT to use exercise solely for the purpose of losing weight and strategies to focus on instead. Just focusing on burning calories will keep you stuck and burnt out - I've been there! To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE. | Free Wee…
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Ep. 28 Day In The Life Of An Outdoorsy, Health Focused Mom + Business Owner
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This episode is an honest and candid dive into what my typical day is like juggling quality family time, running a business, meeting my own health goals, and getting outside as often as possible. There's no such thing as perfect when it comes to "doing all the things" and I hope this gives you some realistic and grounded inspiration of how to show …
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Don't let the holidays become something that stress you out around health and fitness goals. In this episode, I go over 8 tips to make the holidays more enjoyable! Let's cover some different healthy mindsets, and bring some perspective to the holiday season! To try a free week of my signature Fit for Hiking program to get you fit from the trails (g…
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Ep. 26 Q+A: Stress Eating, Mom Guilt, Not Seeing Workout Results, Etc.
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In this episode, I go over some questions that were frequently brought up by listeners - "how do I handle stress-eating?", "do you ever have mom guilt?", "I feel like I do everything and nothing works...". If any of this sounds familiar, join in on an honest and candid solo episode where I address these common hurdles. To try a free week of my sign…
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Ep. 25 Lifting Weights For Women - Will I Get Bulky?
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Let's debunk some myths, and clarify some things around lifting weights as a woman! If you've been a cardio bunny who is afraid of "getting bulky", are new to lifting weights, or maybe someone who is currently lifting and not seeing body recomposition like you'd hoped, this is the episode for you! Episode Mentioned: Possible Reasons You're Not Losi…
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Ep. 24 Symptoms of Hormone Imbalance w/ Functional Practitioner, Alicia
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Join Mountain Metabolic Coach, Alicia, and I for a dive into all things hormone imbalance and holistic health. Alicia is a Functional Practitioner with a specialty in women's gut/hormone health and such a wealth of knowledge! To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HER…
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Ep. 23 Eight Tips To Get Out Of A Workout Slump
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Life happens, motivation comes and goes, and we can all tend to fall into the occasional workout slump. I'm here with EIGHT TIPS to help you work your back to prioritizing your physical and mental health. Let's dive in! To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE. | F…
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Let's dive into the pitfalls of some of the more popular modern diets and go over WHY they don't work longterm. To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE. | Free Week of Workouts | Ponytail on a Trail Mountain / Adventure Fitness guides to get you in shape for the t…
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